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Lupin Bean vs Rye - In-Depth Nutrition Comparison

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How are Lupin Bean and Rye different?

  • Lupin Bean is higher than Rye in Folate, Copper, Vitamin B1, Iron, Magnesium, Zinc, Phosphorus, Calcium, Fiber and Potassium.
  • Lupin Bean covers your daily need of Folate 79% more than Rye.
  • Lupin Bean contains 7 times more Calcium than Rye. Lupin Bean contains 176mg of Calcium, while Rye contains 24mg.

Lupins, mature seeds, raw and Rye grain types were used in this article.

Infographic

Lupin Bean vs Rye infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Rye
Contains more Iron +65.8%
Contains more Calcium +633.3%
Contains more Potassium +98.6%
Contains more Magnesium +80%
Contains more Copper +178.5%
Contains more Zinc +79.2%
Contains more Phosphorus +32.5%
Contains less Sodium -86.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +65.8%
Contains more Calcium +633.3%
Contains more Potassium +98.6%
Contains more Magnesium +80%
Contains more Copper +178.5%
Contains more Zinc +79.2%
Contains more Phosphorus +32.5%
Contains less Sodium -86.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Rye
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B6 +21.4%
Contains more Folate +834.2%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +95%
Contains more Vitamin B5 +94.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B6 +21.4%
Contains more Folate +834.2%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +95%
Contains more Vitamin B5 +94.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
55
Lupin Bean
36
Rye
Mineral Summary Score
138
Lupin Bean
71
Rye

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
217%
Lupin Bean
62%
Rye
Carbohydrates
40%
Lupin Bean
76%
Rye
Fats
45%
Lupin Bean
8%
Rye

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lupin Bean Rye
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Lupin Bean Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.959g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.9)
Which food contains less Sugars?
Lupin Bean
Lupin Bean contains less Sugars (difference - 0.98g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Lupin Bean Rye Opinion
Calories 371 338 Lupin Bean
Protein 36.17 10.34 Lupin Bean
Fats 9.74 1.63 Lupin Bean
Vitamin C 4.8 0 Lupin Bean
Carbs 40.37 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 2.63 Lupin Bean
Calcium 176 24 Lupin Bean
Potassium 1013 510 Lupin Bean
Magnesium 198 110 Lupin Bean
Sugars 0.98 Lupin Bean
Fiber 18.9 15.1 Lupin Bean
Copper 1.022 0.367 Lupin Bean
Zinc 4.75 2.65 Lupin Bean
Starch
Phosphorus 440 332 Lupin Bean
Sodium 15 2 Rye
Vitamin A 0 11 Rye
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.64 0.316 Lupin Bean
Vitamin B2 0.22 0.251 Rye
Vitamin B3 2.19 4.27 Rye
Vitamin B5 0.75 1.456 Rye
Vitamin B6 0.357 0.294 Lupin Bean
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folate 355 38 Lupin Bean
Trans Fat 0 0
Saturated Fat 1.156 0.197 Rye
Monounsaturated Fat 3.94 0.208 Lupin Bean
Polyunsaturated fat 2.439 0.767 Lupin Bean
Tryptophan 0.289 0.108 Lupin Bean
Threonine 1.331 0.289 Lupin Bean
Isoleucine 1.615 0.208 Lupin Bean
Leucine 2.743 0.563 Lupin Bean
Lysine 1.933 0.286 Lupin Bean
Methionine 0.255 0.153 Lupin Bean
Phenylalanine 1.435 0.435 Lupin Bean
Valine 1.51 0.317 Lupin Bean
Histidine 1.03 0.189 Lupin Bean
Fructose 0.11 Rye

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.